A food Guide For Pregnant Women

Kaajal Gunputh Kaajal Gunputh Aug 12, 2018 1206 0

A food Guide For Pregnant Women

A Food Guide for pregnant women

If you are about to embark on this beautiful journey of nine months or one of your loved ones is about to start it, this is exactly what you need to read today. Pregnant women often get a whole bunch of advices of what to do and what not to do.  They are frequently confused about what to follow, on one hand there may be medical specialist while on the other hand some grandmother advices which sometimes do not coincide.

We came up with this simple and straight forward list of 7 food items that you should consume and 7 others that you should completely refrain. Same applies for beverages; we narrowed down to 7 beverages to consume and 7 others to stay away from. 

 Taking into consideration that you wouldn’t want to consume anything that would cause potential harm o your health and that of your coming baby; our list has been made after proper discussion with experts to make your coming nine months the most memorable experience!

Dealing with your sudden and surprising cravings during your pregnancy can sometimes be confusing, let’s start with a list of eatables that are recommended during your pregnancy.

7 Food you should consume!

1.Pulses

Food Guide| pregnant women| woman empowerment

Pulses specially beans and lentils are great choices to go with especially when you are pregnant. They are having high levels of folate which is essential in preventing birth defects in the baby. They are also having high fiber content which has shown to prevent constipation, a common problem occurred during pregnancy. They also include chickpeas and even peanuts. These legumes were found to replenish your protein levels. You can easily swap them with meat or just include them in your diet.

  1. Sweet Potatoes

Pregnant Diet| Women| Food Guide| Let Her Rise

Sweet potatoes are a definite “YES” for pregnant moms-to-be. They are full of Beta-carotene, which is then converted to vitamin A which is a very important nutrient for pregnant woman and are usually advised to increase the uptake by 40%. Vitamin A is very important for both the mothers health and baby’s growth during the course of pregnancy.

  1. Berries

    Berries are excellent sources of Vitamin C, fiber, antioxidants and usually have low glycemic index which translates to steady blood sugar levels. They can be incorporated into morning cereals, yoghurts or just like that as a snack. They can be also be blended into smoothies or milkshakes.
  1. Avocados

pregnant Diet| women| Food Guide |Healthy eating
 

Avocados are rich in monosaturated fatty acids, copper, folate, potassium, vitamin E all of which support the developing baby’s skin and fetal tissue. You may have them for all meals and even desserts. They can also be added to sandwiches, main dishes, wraps, toasts. Hence, they are a big yes for pregnant women.

  1.  Salmon

Pregnant Diet|Healthy Eating|Women|Lether Rise

Salmon contains Omega 3 which is healthy fatty acids which prmotes brain development and vision in babies. However, it is highly recommended to cook it properly and then relish it either on its own or in salads, wraps or sandwiches to name a few.

  1.  Dark leafy Vegetables

Pregnancy|Diet|Food Guide|WOmen|Let Her Rise

Green leafy vegetables such as spinach, lettuce and other dark leafy greens are prenatal superfoods, enriched with vitamins and nutrients specially vitamins A,C, K and also folic acid. They can easily be incorporated in the diet in the form of salad, or ingredients to omelet, soups, and smoothies among many others.

  1. Greek yoghurt

Pregnancy| Diet |Food |Women

Greek yoghurt provides additional benefits together with vitamins and minerals. It about twice as much protein as regular varieties of yoghurt. And Greek yoghurt also contains less sugar when compared to regular yogurt. Hence Greek yoghurt is a definite yes when it comes to dairy products for pregnant women.

7 Food you should AVOID!

 

  1.  Raw or Undercooked egg

    Raw egg or undercooked egg can be a potential danger as they are known to cause food borne illnesses. Therefore they should be strictly avoided. Very often they are ingredients to salad dressings, so we recommend you to always check the ingredients first to make sure it’s safe for your consumption.
  2. Processed Meats

    Processed meats may include hotdogs, sausages, burgers and many others. They have been associated with miscarriages and hence are a big no during pregnancy. This is often caused by a bacteria known as listeria 
  3. High Mercury level fishes

    Some fishes such as sharks, swordfish, marlins they are known to have high mercury levels which are a big no to pregnant ladies. Mercury can hinder the growth and development of foetus and can also lead to mercury poisoning
  4. Raw veggie sprouts

    Pregnancy|Diet|Food Guide|Let Her Rise
    We     agree veggies sprouts are delicious but according to a report by Food and Drug Administration (FDA), pregnant women should avoid raw vegetable sprouts as they have high risks of pathogens which could cause food borne diseases. Thoroughly cooking them before consumption highly decreases the risk.
     
  5. Raw seafood


    This can be hard to believe, but raw seafood is an absolute no when it comes to pregnant women.  Sushi, oysters are best if avoided during pregnancy. Raw seafood occasionally contains small parasitic worms which may cause illness and raw shellfish can contain harmful viruses and bacteria hence its better to avoid to prevent any kind of food borne illness which may harm the health of the mother and the coming baby.
     
  6. Ready -made salads

Salad bar|Pregnancy|Food Guide| Let Her Rise

Ready-made salads are to be avoided during pregnancy. There are many reasons to support this recommendation. Most of the time you cannot guarantee whether it has been stored at a temperature low enough to ensure food safety. And secondly, you cannot assure whether the ingredients of the dressing such as cheese is from pasteurized sources and since unpasteurized products are to be avoided, it’s better to stay away from ready -made salads no matter how tempting they may be.

  1. Unpasteurized dairy products


    We are only recommending you to stay away from unpasteurized dairy products and not all dairy products! The reason behind it is that unpasteurized products are often containing listeria bacteria which have been associated with miscarriages due to food borne illnesses. Hence it is recommended to stay away from them.

7 Beverages you should drink

 

  1. Water


    Pregnant or not water is one of the most important things you should be drinking each and every day. Water is very important when it comes to the pregnant women as it helps to replenish the amniotic fluid and also helps the baby in several ways. Water keeps you hydrated and generally keeps your body healthy.  Pregnant women should be drinking even more water than  non-pregnant women, especially if she wants to breastfeed her baby after delivery. However, if you have specific questions about how much water should you be drinking, please talk to your doctor to have the exact correct advice as this will also depend on your body weight.
     
  2. Orange juice


    Orange juice is a good beverage choice for pregnant women. It’s good to make sure that the juice you are taking is fortifies with calcium. We suggest you to take your prenatal vitamin with orange juice. The vitamin C in the juice enhances iron absorption and orange juice is also a source of folate which helps in the neurological fetal development. However, do make sure that the orange juice you are drinking is pasteurized to avoid food borne illnesses.
     
  3. Milk


    As the baby’s bones develop most in the last trimester, we recommend you to add a glass of milk daily as the pregnancy progresses. Milk is basically a main source of calcium which helps in the development of the foetus, hence don’t forget it! Just as in the case of juice, make sure the milk you are consuming has been pasteurized to avoid the risk of pathogens.
     
  4. Smoothies


    Yes! You read that right, smoothies! Take those berries, pasteurized yoghurt, spinach or any other fruit or vegetables of your choice and make a delicious smoothie to kick-start your day. You can pack an entire meal’s vitamins, minerals and antioxidants in one mouth watering smoothie.
     
  5. Coconut water


    Coconut water is a healthy choice to prevent dehydration It is a natural isotonic beverage which also helps to replenish body salts and hence is a good choice during pregnancy. Next time you feel thirsty do consider it!
     
  6. Lemonade


    Who wouldn’t want a glass of cool lemonade? It’s a great way to stay hydrated and also a source of vitamin C. Lemonade also helps you overcome those continuous morning sickness!
     
  7. Vegetable Juices


    Even if you don’t really like vegetables, you should definitely try adding it to your diet for the betterment of yours and your baby’s health. Contrary to your belief, we assure you its not that bad, there are some delicious combinations and recipes out there. Do some research and get to work!

7 beverages to stay away from!

  1. Alcohol

    Alcohol is a complete NO during pregnancy. Not even moderate alcohol consumption is safe.  While excessive intake of alcohol leads to fetal alcohol syndrome, limited intake of alcohol leads to deficits in growth along with intellectual and behavioral problems. Hence, you should avoid alcohol at all costs.
     
  2. Energy Drinks

    Pregnancy|women|Diet|let Her Rise
    Yes, we know you need extra energy during you pregnancy, but energy drinks are not the good choice they are full of sugar and other supplements and most of them are caffeinated! Rather, incorporate fruits and vegetables in your diet to get the amount of energy you require and boost your morale!

3.Caffeine containing beverages

 Excess of caffeine intake is not the best idea during you pregnancy. It’s important to limit and monitor your daily caffeine intake and also to take into consideration that even tea and chocolate among many others do contain caffeine.

4.Herbal tea

Not all herbal products are safe. We really do not have any idea of the ingredients and their effects, so it’s better to avoid and stay safe during your pregnancy.

5.Unpasteurized milk

While milk is a very important part of your diet during your pregnancy, unpasteurized milk is something you should stay away from. They usually have high chances of containing bacteria which can be responsible for illnesses surfacing later on.

6.Unpasteurized fresh juice

 While fresh juices provide you with lots of vitamins and minerals, unpasteurized juices often have also some bacteria floating around on them. So during your pregnancy make sure to stay away from unpasteurized fresh juices!

7.Diet soda

Pregnancy|Food Guide|Diet
Don’t let the word “diet” trick you, it doesn’t make the beverage safer to consume. These drinks are usually loaded with artificial sweeteners and caffeine. Saccharine- a famous artificial sweetener usually crosses the placenta and can cause potential harm to the baby, so it’s a big NO!